Weight and peri meno

[turnaroundtouchtheground]

I realise I’m asking for the moon on a stick here but for the love of god will someone tell me how the hell to firstly stop gaining and secondly start losing this middle aged and mid section weight PLEASE

Ive been on Hrt for 4 years and for the last 5 months testosterone too.

I have researched everything and tried everything and I do all the exercise such as weights and hiit and endurance several times a week and the only thing that worked for me was keto but I absolutely hated it, it made me feel really sick. Currently continuing to reject all refined sugars and carbs and replacing with veg and healthy mono and polyunsaturated fats but I’m still FAT and I’m absolutely furious.

HELP!

I’d like to know too.

I wish I had answers op just wanted to say you're not alone. Currently trying weight training and low carb but it is so frustrating not seeing the scale move down

I fear I will have to completely give up alcohol. Having cut down but still drinking it’s the only thing I can shave off without dying of starvation.

arggh

I have recently had some success with this:

Here is what I do:

• exercise 5 times per week (cardio, HIIT, weights, swim, walk)
• no auger AT ALL
• no diary (except a tiny bit of cheese)
• small amount of carbs only at 1 meal each day
• protein shake once a day
• no butter / low oil
• vegetarian diet with little/no processed food

Having been at it for 8-9 months and being really careful about what I eat, I d managed to lose 12kg. The weight had risen so quickly (peri and lockdown was disastrous as a combination).

When on holiday I eat a bit more relaxed but step up on exercise. If I can't exercise I step up on food. As a result I neither gain nor lose, I simply hold my weight.

When home I have to step up both in order to lose. Have another 8 kg to go!

It's possible but very very hard (much harder than at any point in my life so far)

Also, the only alcohol I have is vodka in water and fresh lime

Sorry for the typos!

Sugar
Dairy

Are you really fat?

Have you read 'why we eat too much' which has really interesting insight into metabolism. Some of it might resonate with you.

I understand Burn book is also a revelation. Not read that one yet.

I have managed to get through the menopause without gaining any weight.

I eat mostly plant based, lots of veggies and pulses, meat only once a fortnight usually, but I do eat salmon weekly.

No alcohol, I just don't like it so that saves a lot of calories.

Low carb, I find once you cut down on carbs you lose the taste for them.

I do 18:6, don't eat anything after dinner at 7, eat breakfast 10 or 11,sometimes later if I'm not hungry.

I eat whatever I like during my eating 'window' and I don't do it every day, probably 5-6 days a week depending on whether we're going out, etc.

I love chocolate!

I know lots of people wouldn't fancy doing all that, but it's worth it to me.

Thanks for the replies. Reassuring to know both that I’m not alone with this struggle and that it is possible to fix.

Im calling myself fat because I’m overweight, around 1 stone from a healthy BMI. I gained weight over the last few years and after going on testosterone especially. I stepped up the exercise to maximise the strength gains from testosterone and so of course my muscle to fat ratio changed and I understand it’s not all fat gain. But I have excess around the middle that I never had issues with before.

@threadneedle your approach actually appeals to me a lot. I have been avoiding pulses because of carb content and I am still drinking a few times a week. I barely eat meat but I do eat salmon like you. If I ditch the booze and do time restricted eating it might be the game changer.

Thanks @ElephantLover I eat similarly to you too but I do eat Greek yogurt for dairy and I also use quite a bit of olive oil because I believe it’s important if carbs are low to not avoid fat too much. Interesting that you are able to exercise a lot with that diet as that is really important to me for lots of reasons. Can I ask you, which meal do you normally eat your carbs at? The one after exercising? I would love to add back some carbs but I’m scared of the instant weight gain whenever I have tried that’s what happens.

Im edging towards a low carb mostly veggie time restricted eating window and low/no alcohol approach. Bloody hell it has NEVER been this hard!!

I did lose some weight when I went low carb and gave up booze for a month - but I can't sustain that. I have been doing weights at the gym and doing more walking for the last few months and look slimmer even though the scales won't budge. So that's an option.

My latest effort is to follow the Glucose Revolution plan to see if avoiding blood glucose spikes/insulin reaction helps.

Like a pp I don't eat after 5pm - mostly because my digestion can't handle it - and for that last meal I'll just have cereal or something light and small.

It's so hard. I remember older friends commenting on how hard weight loss is when older and I didn't heed the warnings because Ididn't think it would happen to me. Over the last two years I tried a variety of approaches. I now have an approach I can live with for life and it's working and I've got used to the idea that it's a slow process. Good luck OP!

@turnaroundtouchtheground Maybe think about how many calories are in the booze? A small glass can almost equal a light meal.

My way of eating is pretty much like @threadneedle

Might give you some ideas?

Eggs, or full fat yogurt for breakfast with berries and seeds, occasionally porridge
Soup, (homemade), cheese and fruit, or salad for lunch
Dinner- I eat loads of vegs and often make a big tray of roast veg to have with whatever fish or chicken (peppers, aubergine, sweet potato, mushrooms, etc), vegetarian meals, with chick peas or beans, pasta is a red lentil pasta.
I don't cut out carbs altogether but limit them to one or two meals in small amounts.

I walk about 15 miles a week (roughly an hour most days, fast.)

Just seen your query about carbs, OP. Maybe think about the quantity and which carbs? eg things like sweet potatoes count as carbs but they are far more nutritious than a mound of white rice. Have you swapped all white carbs for wholegrain? (rice, pasta, bread?) Are you keeping to a small amount? eg a couple of tablespoons of rice? A small bowl of pasta? An 'open sandwich' with one slice of bread rather than two? There's no need to deprive yourself completely, as wholegrain carbs are very healthy for B vitamins and fibre. It's often about quantity.

I struggled with my weight since age 14, always yoyo dieting. Now at 47 (and definitely perimenopausal) I maintain it really easily with intermittent fasting (16/8). I'm slimmer than I have been for years and keep it off effortlessly. I have many days where I over indulge. For example, I went to London at the weekend, ate and drank wine all day long. However I know this isn't a problem and won't make any difference in the long run because the fasting just keeps things in check. I've never been to the gym or in to running but I walk 10, 000 steps a day and this definitely contributes to maintaining my weight.

The 16:8 can be hard (I find it too hard to do) but going 13/ 14 hours between supper and breakfast works and there is science that this gap helps gut / insulin health and weight control.

I find this gap do-able. Meal over by 7pm and breakfast no earlier than 8. Obviously this can be harder if you have to be at work early or travelling to work, but anyone WFH or working p/t can give it a whirl.

Hi @JinglingHellsBells and thank you for the ideas!
ive completely cut whole grains and even legumes for the past 3 months and haven’t eaten refined carbs for years. I think on balance I should start eating small amounts of the wholegrains again given how much exercise I do. The reason why I couldn’t do 16/8 is because I exercise in the morning and cannot do spin classes whilst fasted, too much stress on the body. Maybe I need to eat a bit more on the exercise days over all in fact. I’ve read Level Up also.

Yep, wine has gotta go.

Only thing that worked for me was doing strict keto for 6 months. Lost 2.5 stone. My body shape had completely changed and I was desperate. That was a few years ago now but I've remained low carb and have managed to maintain.

You may need to look at the calories you are eating. You could be doing low carb, 16:8, no alcohol but if you are eating more calories than you are burning you will continue to put on weight.
You need to calculate your TDEE (google TDEE calculator) and then create a deficit.
if you are looking to lose a stone you probably want to cut about 200cals a day and do that for 7 months ish.
I know that sounds like a long time, but it won’t stress your body out, it is sustainable, it will fuel you workouts to help build muscle. Also a 200cal deficit is pretty easy. Try having protein, fats and fibre at every meal to fill yourself up. Carbs are fine in moderation as they will help fuel your strength training, but prioritise protein about 1g per 1lb of bodyweight for muscle building.
I actually do IF, but eat on the days I workout early. I love having two big proper meals instead of lots of smaller meals/snacks. I’ve been working out about 4 days a week with strength training, walking about 40 minutes a day and have spent some but not all of that time in a deficit and have lost about a stone in the last year. I’m building muscle and I’ve almost got abs now!

Slow and steady and all that!

I found doing the 12 12 intermittent fasting diet worked really well for me. I lost a pound a week in January. Then the SAD season kicked in so poor sleeps and weight gain. Gained 8 pounds since then from money stress.

Going to start weekly hiking but breaking in slowly as not fit enough yet. Hoping this will help the sleep out and thereby enabling the intermittent fasting to recommence.

I need to start doing half an hour brisk walking the days I do not hi ke as no time to do twice week ly. That thing called work!

@Ohchristmastreeohchristmastree How old are you, if it’s not rude to ask?! Would you mind telling me your eating times for workout and non workout days, as I would be interested in IF if I could make sure I was not exercising fasted when I go to the gym (4-5 times per week on average)
thanks! And great going on your weight loss!

I’m 44, so on the young ish side, but a family history of early menopause and just started HRT!
On early morning workout days I eat at either 7am or 9am depending on the class. I know some people workout fasted, but I really can’t. I have a small carb rich breakfast. The rest of the time I have lunch at 11am and dinner at about 5pm. I do MyFitnessPal though as I still need a little deficit.
For info I’m eating around 1950cals a day and still losing weight at around 2lbs a month.

@Ohchristmastreeohchristmastree
Thanks for the info. Slow and steady is definitely the way so it has to be about sustainability doesn’t it, and your way is working for you so that’s great. I think I will try something similar after my holidays. One of the issues is that it is hard for me to eat early evening due to ferrying my kids around their activities. But if I am organised in advance it is possible.
Having done a load of research I rejected the calories in calories out approach but in doing that I may have thrown the baby out with the bath water (!)

Im 45 and been on HRT quite a few years already. Hope you get on ok with your HRT! It has been very positive for me.

Checking into this thread, hello. I’m 49 and started HRT on 5 July (Mirena and gel) and have gained a massive 10lb in three weeks. It is really not normal for me to gain weight like this so it must be the drugs! I don’t feel like I am eating more and I am reasonably active (average about 100k steps over a week). I need to start logging in MFP I think.

I managed to lose quite a bit of weight during lockdown by counting macros. It’s a more Sophisticated version of calorie counting, prioritising protein. I was also working out 5 days a week - 3 x strength 2 x jogging. The key for me was knowing how many calories/ macros I needed as otherwise you’re just fumbling around in the dark. The calculator on macrosinc.net/macro-calculator/ is the one I used. They also have a FB page where you can request a check from one of their coaches.

While a calorie isn’t simply a calorie and our body processes different foods differently (according to what the food is and our own biology - The Zoe nutrition project and Glucose Goddess are v interesting on this), sometimes you do need to go by the numbers if you want to lose weight.